Creamy, yet deliciously dairy-free this yummy low FODMAP Roasted Red Pepper Pasta is packed with flavor and veggies! Toss with your favorite FODMAP-friendly pasta and enjoy plant-based (as is) or topped with shrimp or chicken.
Al and I recently spent some time eating our way through Italy and enjoyed some of the most AMAZING (gluten-free) pasta dishes … like ever. Everything was fresh and flavorful, yet seemed so simple, highlighting just a few hero ingredients.
It was really inspiring and I knew once I was back in the States, I wanted to create a dish that had at least some semblance of Italian-worthy pasta while remaining low FODMAP (and Emily-friendly).
And friends, I think we have a winner.
This low FODMAP roasted red pepper pasta is good, like simple yet amazing good.
Like pasta bathed in a creamy, peppery, plant-based sauce good.
And, when it’s coupled with my favorite low FODMAP pasta, Taste Republic (not sponsored, just love), it’s heavenly.
TASTE REPUBLIC GLUTEN-FREE PASTA
If you’re not familiar, Taste Republic is a local (for me) company based in Madison, WI. They make the best-textured gluten-free (and FODMAP-friendly*) pasta that I’ve been able to find.
I’ve been enjoying Taste Republic products for years, having discovered them during my dietetic internship at UW (when their gluten-free line was still under RP’s). Their products are refrigerated (not dried), cook in a couple of minutes, and totally take your (gluten-free) pasta dishes to the next level.
*Not certified by Monash University, but by ingredient Taste Republic’s Linguini, Fettuccini, Fusilli, and Lasagna sheets should be FODMAP-friendly.
TIP FOR COOKING WITH TASTE REPUBLIC
I usually buy the Taste Republic linguini or fettuccini packages which contain 3 (roughly 1 cup cooked) servings. In general, not many recipes are made for 3 servings. So, with this recipe what I do is cook two Taste Republic packages. So, 6 servings total. Once the pasta is cooked, I measure out four cups cooked pasta and add it to my sauce or into whatever recipe I’m making. I save the remaining approximately two cups of cooked pasta, tossing with a little olive oil to prevent sticking, and store the extras in my fridge to be enjoyed as a simple side dish [usually buttered noodles with chives] at a future meal.
ROASTED RED PEPPER SAUCE
Although the pasta is great, the roasted red bell peppers are the star of this sauce’s show. They’re blended with a little pumpkin puree, unsweetened low FODMAP milk (I use almond), and nutritional yeast to add plant-based creaminess and make this low FODMAP roasted red pepper sauce extra luscious.
For ease, I’ve opted to use jarred roasted red peppers in this recipe. Technically, Monash hasn’t tested jarred roasted red peppers. However, no FODMAPs are found in fresh red bell pepper.
Sometimes processing (canning, fermenting, pickling, etc.) can impact the FODMAP content of foods. So, if you’d like to err on the conservative side, feel free to roast your own fresh red bell peppers. I’ve included instructions in the recipe card below.
If you do use jarred, double check the label and select a product without any high FODMAP ingredients. I like to use Mezzetta.
Finally, peppers and chilies, although FODMAP-friendly, contain capsaicin. Capsaicin is a naturally-occurring compound that contributes to their spicy quality. It can be a non-FODMAP IBS trigger for some folks, so it’s best to avoid if you think you fall into this camp.
Plant-based and scrumptious, this Low FODMAP Roasted Red Pepper Pasta Sauce is packed with flavor and veggies.
- 4 cups cooked low FODMAP pasta
- 1 (15 oz.) jar roasted red peppers, drained (or 2 cups freshly roasted red bell peppers)
- ⅓ cup pumpkin puree
- 2 Tbsp. garlic-infused olive oil
- 1 cup unsweetened low FODMAP milk (I like almond milk)
- 1 Tbsp. tapioca starch (or cornstarch)
- ¼ cup fresh basil leaves
- 3 Tbsp. nutritional yeast (or parmesan cheese)
- Salt, to taste
- Fresh basil chiffonade
- Red pepper flakes
- Nutritional yeast (or parmesan cheese)
- Optional: If using freshly roasted red peppers, start with the next section of instructions before moving to the pasta step.
- Cook low FODMAP pasta according to package directions. Once cooked, drain and toss with a little olive oil. Set aside.
- Place roasted red peppers, pumpkin puree, olive oil, milk, tapioca starch, basil leaves, and nutritional yeast into a blender. Blend until smooth.
- Pour sauce into a large skillet and heat over medium-high heat, stirring occasionally. Once sauce reaches a simmer, reduce heat and continue to stir until it just slightly thickens. Add pasta and toss to mix. Season with salt to taste and serve warm topped with optional garnishes.
For freshly roasted red bell peppers (optional)
- Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
- Remove from oven and let cool slightly before placing in a bowl. Cover bowl with plastic wrap and let sit until peppers are cool to touch.
- After cooling, remove peppers from bowl. Peel off the skins, discarding them, and set aside.
Gluten-Free Pasta: A low FODMAP serving is 1 cup (or 145 grams) cooked pasta. Not all gluten-free products are created equal. Check labels and choose products with low FODMAP ingredients.
Red Bell Peppers: Red bell peppers have no detected FODMAPs. Peppers do contain capsaicin which is a naturally-occurring compound that may be a non-FODMAP IBS trigger for some.
Roasted Red Peppers have not yet been tested by Monash. As an alternative, you may use freshly roasted red bell peppers (instructions included above).
Keywords: low FODMAP, gluten free pasta, plant-based,